2. The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.
3. Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.
4. If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front. Without shortening the back of your neck, drop your head back. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling.
5. Stay in this position for a minute. Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time.
▼
Physical Awareness
Thighs
Knees
Abdomen
Hips
Groins
Chest
Shoulders
▼
Therapeutic Applications
Urinary disorders
▼
Benefits
Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
Stimulates the abdominal organs
Opens the shoulders and chest
▼
Contraindications and Cautions
Sacroiliac injury
Ankle injury
Knee injury
Tight hips or thighs
▼
Beginner's Tip
At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Take a strap with a buckle. Slip a small loop over the back foot—let's say the left foot is extended back—and tighten the strap around the ball of the foot. Make sure the buckle is against the sole of the foot. Perform the leg position, and lay the strap on the floor along side the left leg. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot.
▼
Modifications and Props
It's often difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.
▼
Partnering
Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft.
The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
▼
Preparatory Poses
Baddha Konasana
Bhujangasana
Gomukhasana
Setu Bandha
Supta Virasana
Supta Baddha Konasana
Utthita Parsvakonasana
Utthita Trikonasana
Virasana
Vrksasana
▼
Follow-Up Pose
Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. In each of the three successive poses, the forward leg is placed in a slightly different position. In the second variation the forward foot is standing on the floor just in front of the same-side buttock, with the knee angled well forward of the heel. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis
No comments:
Post a Comment